OLYMPIC WEIGHTLIFTING WORKOUT

2018.09.16 Oly Wkouts

Week #1 – Competition Cycle, Fortius Halloween Open
(if you’re not competing – follow http://crossfitfortius.com/2018-06-17-oly-wkouts/

#1
Cl (pause Bkn)  50/5  60/4  70/3  80/2  85/2  90/1×5
Cl Pull (pause Bkn)  80/3  90/2  100/2×2  105/2×3
F.Sq   50/5  60/4×2  70/3  75/2  80/2×2  85/1×5

Others:
DB Rows (hold @ chest 3 secs)  max/15 x 2 sets
Side Plank  2 min accumulated (1 ea side)
Barbell Bicep Curls   8 x 3

#2
SQ   45/8  55/6  65/5  75/4  80/3  85/2  90/1×2  80/2×2 (speed w 80’s)

(10-15 min break)
Sn   50/4×2  65/3×2  75/2  80/2  85/1×2  90/1  95/1×3
Sn Pull (pause Bkn)  90/4×2  100/3×2  105/2×3

Others:
Sn PP   3 x 5 sets
Bar Roll Outs  10 x 3
Bar Sit Ups  10 x 3

#3
C/J  50/(4+4)x2  65/3+3  75/2+2  80/1+1  85/1+1  90/(1+1)x3
F.Sq   50/5  60/4  70/3  75/2  80/2  85/1×2  90/1 80/2×2 (speed w 80’s)
PP   50/6×2  60/4×2  70/3×2  80/3×2

Others:
Press in Split  5 x 4
Inc DB   5 x 4
20 Pull Ups (strict)

#4
PSn (Bkn/Fl)  50/5×2  60/4×2  70/3×2  80/2×2
Sn Bal   60/4  75/3  85/3  95/2  100/2  105/2×2
Sn Deadlift + Shrug   100/3×3  105/3×3  110/2×2

Others:
Bench  50/6×2  60/5×2  70/3×2  75/3×2  80/2×3
20 Handstand PU

#5
Sn   50/4×2  65/3  75/2     Cl/J  50/(4+4)x2      Sn  80/2     Cl/J  65/3+3     Sn  80/2     Cl/J  75/2+2     Sn  80/2     Cl/J  80/1+1
F.Sq   50/5  60/4  70/3  75/2  80/2  85/2×4

Others:
Arnold Press  max/12 x 2 sets
Goblet Reverse Lunge  max/6 ea x 2 sets
Plank  2 min accumulated

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2018.09.09 Oly Wkouts

1 Week Transition to Comp Cycle

#1
Cl Pull (floor) + Cl  (Bkn-Low)  50/4  60/3  70/2×2  75/2×2  80/2  85/1×4
SQ  50/8  60/6  70/4  75/3  80/3  85/2  80/3  85/2
RDL  50/8×2  60/5×2  70/4×2

others :
Arnold Press  8 x 4
KB Swings  10 x 3  (32/24 KG)
Toes 2 Bar  10 x 3
(or Ring Rows / Inverted Rows)

#2
Sn Pull (floor) + PSn (Bkn-Low)  50/4×2  60/3×2  70/2×2  75/2  80/2  85/2×2
F.Sq  50/5  60/4×2  70/3  75/3  80/3×3
Sn PJ  60/4  75/3  85/3  95/3  100/3×3

others :
Press in Split  5 x 5
Hypers w/Reverse Arm Flys  12 x 3

#3
Sn Pull + Sn  50/4  60/3  70/3  75/2  80/2  85/1×4
Sn Pull (pause 3 sec 2″ off floor)  90/4×2  100/3×3
SQ  45/8  55/6  65/5  70/4  75/3  80/2×4

others :
Inc DB  5 x 5
Chin Up  max x 3
Dips  max x 3

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x3
Jerk (hold split 3 sec)  80/2  85/1×2  90/1×2

others :
Bench 50/8×2  60/5×2  70/4×2  75/3×2
GDMN  12 x 4
ABS 100 reps

#5
Sn  50/4×2  60/3×2
Cl/J  50/4  60/3
Sn  70/2×2
Cl/J  70/2  75/2

others :
Box Jump  6 reps x 4 sets
Barbell Bicep Curls  10 x 4
Bar Sit Up  10 x 4
Bar Roll Outs  10 x 4

______________________________

Prep Week – if you’re competing in AO3

#1 (if you compete Friday/Sat or Sun)
Sn  50/4×2  60/3×2  70/2  75/2  80/2  85/1  90/1  95/1  98/1  test/1×3*
* (only three misses allowed)
Sn Pull (3 Pos)  80/6×2  90/3×2  100/3×3
SQ  50/7  60/5  70/3  80/2  85/1×3

others :
Sn Press in Bottom (or Heaving Sn Bal)  5 x 5
Bar Sit Up  10 x 3
Bar Roll Outs  10 x 3

#2 (if you compete Thur or Fri)
Sn  50/4×2  60/3×2  70/2  75/2  80/1×2
Cl/J  50/4  60/3  70/2  75/1  80/1
F.Sq  50/5  60/4  70/3  75/2  80/1×3

#3
Sn  50/3×2  60/2×2  70/1  75/1×3
Cl/J  50/3  60/2  70/1×3
SQ  50/7  60/5  70/3×2

#4
Sn  50/3×2  60/2  65/1  70/1×2
Cl/J  50/3  60/2  65/1×2

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2018.09.01 OlyWkouts

Happy Labor Day ’18
Strength Cycle #3 : Week #4 of 4 –> Halloween Open

#1
Cl Pull + Cl (HH)  50/4  60/3  70/3×2
Cl (Bkn-Low)  70/3×2  80/2
Cl Pull + Cl  70/3  80/2  85/2  90/1  95/1  Max/1  80% of Max/2×2
SQ  50/8  60/5  70/5  75/4  80/3×3
RDL  50/8×2  60/5×2  70/4×2

others:
Arnold Press  medium/8 x 2 sets
Goblet Reverse Lunge  max/6 ea x 2 sets
Side Planks  2 min accumulated

#2
Sn Pull + Sn (HH)  50/4  60/3×2  70/2
Sn Pull + Sn  70/3  75/2  80/2  85/2  90/1  95/1  Max/1  80% of Max/2×2
Sn PJ  60/4  80/3  90/3  100/3×3
F.Sq  50/5  60/4  70/4  75/3  80/2×3

others:
Plate T’s – light plate/15 x 2 sets
Plate Y’s – light plate/15 x 2
Chin Up  max x 4

#3
Sn Pull + PSn (Bkn-Low)  50/4  60/3  70/2  75/2  80/2  85/1  90/1×3
Sn Pull (Bkn-Low)  80/4  90/4  100/3  105/3×3
SQ  45/8  55/6  65/5  70/4  75/3  80/3  85/2×4

others:
Lat Pull DN  medium/10 x 2 sets
Cl Shrugs  max/8 x 2 sets
Cable Tri Extensions  max/15 x 2 sets

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3  75/3×2  80/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x3
Jerk (hold split)  80/2  85/2  90/1×3

others:
DB Bench  max/10 x 2 sets
DB Rows (hold @ chest 3 secs)  max/15 x 2 sets
ABS 100 reps

#5
F.Sq  50/4  60/4×2  70/4  75/3  80/3  85/2  90/1×3
~ 15 min rest
Sn  50/4×2  60/3×2  70/2×2  80/2  85/1×2  90/1×3
Cl/J  50/4  60/3  70/2  75/1×3

others:
Box Jump  6 reps x 4 sets
DB Bicep Curls  max/20 x 2 sets
Reverse Hypers  10 x 2 sets

_____________________

Week #4 – Comp Cycle AO3

#1
Sn   50/4×2  65/3  75/2  80/2  85/1  90/1  95/1  98/1  test*/1  ~90/1×2  80/2×2
Sn Pull (3 Pos)  80/6×2  90/3×2  100/3×2  105/3×2
F.Sq   50/5  60/4  70/3  75/2  80/2  85/1  90/1×3

others:
Sn PP  4 x 4
Weighted Dips  3 x 6 sets

#2
Cl/J   50/4+4  65/3+3  75/1+1  80/1+1  85/1+1  90/(1+1)x3
SQ   50/6  60/5  70/4  75/3  80/2  85/1×5
RDL   50/8×2  60/6  70/5  75/4  80/3×2

others:
Inc DB  4 x 4
Bar Roll Outs  10 x 3
Bar Sit Ups  10 x 3

#3
PSn (Bkn)  50/4×2  65/3  75/2×3
Sn Bal   50/5  60/4  70/3  80/3  90/2  100/2  105/2  110/2×2
Cl Pull   70/4×2  80/3×2  90/3×2  100/2×3

others:
PP  4 x 4
Lat Pull DN  8 x 4 sets
Barbell Bicep Curl  8 x 3

#4
Sn   50/4×2  65/3  75/2  80/2  85/1  90/1  95/1  98/1  test*/1  ~90/1×2  80/2×2
Cl/J  50/4+4  65/3+3  75/1+1  80/1+1  85/(1+1)x3
F.Sq   45/5  55/4  65/3  75/3  80/2  85/1×5

others:
Bench  50/8×2  60/5×2  70/4×2  75/3×2  80/1×3
Press in Split  8 x 4 sets

#5
PCl + J  50/(4+4)x2  60/3+3  70/2+2  75/2+2  80/(1+1)x2
Jerk  50/5  60/4  70/3  80/2  85/1  90/1  95/1  test*/1  ~90/1×2  80/2×2
SQ   50/8  60/5  70/4  75/3  80/3  85/2  90/1×4

others:
4 Rounds
10 KB Swings 32/24
10 Toes 2 Bar

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2018.08.26 Oly Wkouts

Strength Cycle #3 | Week #3 of 4  –> 2018 Fortius Halloween Open

#1
Cl Pull (HB) + Cl (HB)  50/4  60/3  70/3  75/2  80/1×4
SQ  50/7  60/5  70/4  75/3  80/2×4
RDL  50/8×2  60/5  70/4×2

others:
Arnold Press  medium/8 x 2 sets
Goblet Reverse Lunge  max/6 ea x 2 sets
Side Planks  2 min accumulated

#2
Sn Bal  50/5  65/4  75/3  85/2  90/2×3
Sn Pull + Sn  50/4  60/3  70/3  75/2×3
Sn Pull (Fl/Bkn)  80/5  90/4×2  100/3×2  105/3×2

others:
Plate T’s – light plate/15 x 2 sets
Plate Y’s – light plate/15 x 2
Elbow or Hand Plank – 2 min accumulated

#3
PCl (3 Pos)  40/6×2  50/6×2  60/3  70/3×3
F.Sq + J  60/3  70/3  75/(2+1)x3
Jerk (hold split)  80/2×4

others:
Lat Pull DN  medium/10 x 2 sets
Cl Shrugs  max/8 x 2 sets
Cable Tri Extensions  max/15 x 2 sets

#4
Sn Pull (Bkn-Low) + Sn (Bkn-Low)  50/4×2  60/3×2  70/2×2  75/2×3
F.Sq  50/5  60/4  70/4  75/3  80/1×6

others:
DB Bench  max/10 x 2 sets
DB Rows (hold @ chest 3 secs)  max/15 x 2 sets

#5
Cl/J  50/4  60/3  65/3  70/2  75/1×5
F.Sq  45/6  55/4  65/4  70/4×4
Cl Deadlift + Shrug  80/5×2  90/3×3

others:
DB Bicep Curls  max/20 x 2 sets
Reverse Hypers  10 x 2 sets

________________

Comp Cycle – Week 3 for AO3

#1
PSn + OHSQ  50/5  60/4  70/3  75/2  80/2  85/1×3
Sn Balance  50/5  65/4  75/3  85/2  90/2  95/1×2
SQ  50/8  60/5  70/4  75/3  80/2×4

Others:
Inc DB  4 x 4
3 x 30 Sec Plank Hold

#2
Cl Pull + Cl  50/5  60/4  70/3  80/1×3
F.Sq  45/6  55/4  65/3  75/3  80/2  85/1×3
PP  50/5  60/4  70/3  75/3  80/3×2

Others:
10 x 3 Bar Roll Outs
10 x 3 Bar Sit UP
10 x 2 Strict Toes 2 Bar

#3
Sn  50/4×2  65/3  75/3  80/2  85/1×5
Sn Pull  90/5  100/3×2  105/3×2
RDL  60/5×2  70/4×2  80/3×2

Others:
Sn Press in SQ  5 x 5
20 Chin UPs

#4
PCl  50/4×2  65/3  75/3  80/2  85/1×2
F.Sq + J  50/4  60/3  70/2  75/(2+1)x2

#5
Cl/J  50/4×2  65/3  75/2  80/1  85/1  90/1  95/1  test/1*  ~90/1  80/1
Cl Pull (3 Pos)  80/6×2  90/3×2  100/3×2
SQ  50/8  60/5  70/4  80/3  85/2  90/1×2  85/3  80/4

Others:
Bench  50/8×2  60/5  70/4×2  80/3×2
– 4 Rounds –
10 KB Swings (32/24)
10 Toes2Bar

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2018.08.19 Oly Wkouts

For those NOT competing @ AO3

Strength Cycle #3 | Week #2 of 4  –> 2018 Fortius Halloween Open

#1
Cl Pull (Fl) + Cl (Bkn-Low)  50/4  60/3  70/3  75/2  80/2  85/1×3
SQ  50/7  60/5  70/4  75/3  80/3  85/2×4
RDL  50/8×2  60/5  70/4×3

others:
Arnold Press  max/12 x 2 sets
Goblet Reverse Lunge  max/6 ea x 2 sets
Plank  2 min accumulated

#2
Sn PJ  50/5  65/4  75/3  85/2×2
Sn Pull + Sn  50/4  60/3  70/3  75/2  80/2×3
Sn Pull (Fl/Bkn)  80/5  90/4×2  100/3×2  105/3×2
SQ  50/7  60/5  70/4  75/4  70/5  75/5

others:
Plate T’s – light plate/15 x 2 sets
Plate Y’s – light plate/15 x 2
Elbow or Hand Plank – 2 min accumulated

#3
PCl (3 Pos)  40/6×2  50/6×2  60/3  70/3  75/3  70/3  75/3  70/3
F.Sq + J  60/3  70/3  75/2  80/(2+1)x3
Jerk (hold split)  80/2  85/2×3

others:
Lat Pull DN  max/10 x 2 sets
Cl Shrugs  max/8 x 2 sets
Cable Tri Extensions  max/15 x 2 sets

#4
Sn Pull (Fl) + Sn (Bkn-Low)  50/4×2  60/3×2  70/2×2  75/2×2  80/2×2  85/1×3
Sn Bal  60/4  75/3  85/3  95/3  100/3×2
F.Sq  50/5  60/4  70/4  75/3  80/2×3

others:
DB Bench  max/10 x 2 sets
DB Rows (hold @ chest 3 secs)  max/15 x 2 sets
Side Plank  2 min accumulated (1 ea side)

#5
Cl/J  50/4  60/3  65/3  70/2  75/2  80/1  85/1×2
F.Sq  45/6  55/4  65/4  70/3  75/3  80/2×3
Cl Deadlift + Shrug  80/4  90/4  100/3×3

others:
DB Bicep Curls  max/20 x 2 sets
Reverse Hypers  10 x 2 sets

_______________________________

Competing @ AO3

Week #2 – Competition Cycle

#1
Sn (Bkn/Fl)   50/4×2  65/3×2  75/2  80/2  85/1×2  90/1×4
C/J   50/(4+4)x2  65/(3+3)x2  75/2+2  80/1+1
Jerk   80/2  85/2  90/1  95/1  MAX/1*  ~90/1  80/2

Others:
Seated DB Press  5 x 4
Lat Pull DN  8 x 4

#2
Sn  50/4×2  65/3×2  75/2  80/2  85/1×2  90/1  95/1×3
Sn Pull  90/4×2  100/3×2  105/2×3
SQ   45/8  55/6  65/5  75/4  80/3  85/2  90/1×3

Others:
Sn PP   3 x 5 sets
Bar Roll Outs  10 x 3
Bar Sit Ups  10 x 3

#3
Cl Pull + Cl (HB)  50/5  60/4  70/3  80/2  85/2  90/2  95/1  MAX/1*  ~90/1  80/2
SQ   50/8  60/6  70/5  75/4  80/3  85/2  90/1×5

Others:
Sn Press   5 x 4
Barbell Bicep Curls   8 x 3

#4
PCl + J   50/5×2  65/3×2  75/2  80/2  85/1×2  90/1×2
F.Sq + J  40/4  55/4  65/3  70/2  75/2  80/2+1  85/1+1  90/(1+1)x3
F.Sq   70/4  75/3  80/2  85/2  90/1×3

Others:
DB Bench Press  4 x 6
15 Toes 2 Bar (static)

#5
Cl/J  50/(4+4)x2  65/(3+3)x2  75/2+2  80/1+1  85/1+1  90/1+1  95/1+1  test/1+1*  ~90/1+1  80/(1+1)x2
F.Sq   50/5  60/4  70/4  75/3  80/2  85/2×4
PP   50/6×2  60/4×2  70/3×2  80/3×2

Others:
Press in Split  5 x 4
Inc DB   5 x 4

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